Workout

3000 meters	55:10
	
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (11:00)	
12 x 50 on :55	
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12	
	
	
Set (800) (15:00)	
2 rounds	
2 x 50 kick on 1:05	
2 x 50 swim on :50	
…descend 1 - 2	
2 x 50 kick on 1:05	
2 x 50 swim on :45	
…descend 1 - 2	
	
	
Set (1100) (19:10)	
Pull and kick set	
3 x 100 pull on 1:40	
2 x 50 choice kick on 1:10	
3 x 100 pull on 1:30	
2 x 50 choice kick on 1:10	
3 x 100 pull on 1:40